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K7 Hypertrophy Program

by Keaton H.

Program Description

Pure hypertrophy

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 04:56
  • Last Edited
    Jul 21, 2025 05:14
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Overhead Tricep Extension (Cable)
2
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Lateral Raise (Cable)
2
-
7
Bayesian Curl
2
-
8
Hammer Curl (Dumbbell)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Pendulum Squat
3
-
3
Stiff Leg Deadlift
3
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Seated Row (Cable)
2
-
5
Preacher Curl
3
-
6
Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
-
2
Pendulum Squat
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
6
Straight Leg Calf Raise
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5A
T-Bar Row
2 Sets
-
5B
Kelso Shrug
1 Set
-
6
Lateral Raise (Cable)
2 Sets
-
7
Bayesian Curl
2 Sets
-
8
Hammer Curl (Dumbbell)
2 Sets
-
9
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 2
1
Lying Leg Curl
2 Sets
-
2
Pendulum Squat
3 Sets
-
3
Stiff Leg Deadlift
3 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Straight Leg Calf Raise
3 Sets
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Single Arm Tricep Extension (Cable)
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2A
T-Bar Row
3 Sets
-
2B
Kelso Shrug
1 Set
-
3
Reverse Pec Deck
3 Sets
-
4
Seated Row (Cable)
2 Sets
-
5
Preacher Curl
3 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
Day 5
1
Seated Hamstring Curl
2 Sets
-
2
Pendulum Squat
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Straight Leg Calf Raise
3 Sets
-